ITALIAN FLAVORED POT ROAST

1 (3 to 4 lb) rump or pot roast

3 potatoes
3 carrots
2 onions
1/2 cup water
1 can (8-oz) tomato sauce
salt to taste
freshly ground black pepper to taste
1 tsp oregano
1 tsp basil

Place the potatoes, carrots, and onions into the slow cooker or crockpot.  Salt and pepper the roast; add to the cooker over the vegetables. 

In a small bowl combine the water, tomato sauce, oregano, and basil; pour the mixture over the meat and vegetables.

Place lid on cooker and cook on low for 10 to 12 hours or on high for 5 to 6 hours.

file photo for reference

SPANISH RICE

1 1/2 cups raw long grain rice

1/2 cup butter (or olive oil)
1 1/2 cups tomato juice
1 1/2 cups water
1 onion, chopped
1 green pepper, chopped
1 1/2 tsp salt
1 lb ground beef, fried, crumbled, and well drained

Saute raw rice in the butter or oil until golden brown.  Put the rice into the crockpot or slow cooker with the remaining ingredients.  Stir well to blend.  Place lid on cooker and cook on low setting for 4 to 6 hours or on high setting 2 to 3 hours.

file photo.

HAM AND SCALLOPED POTATOES

 

6 slices of ham

8 to 10 potatoes, peeled & thinly sliced
2 onions, peeled & thinly sliced
salt and freshly ground black pepper to taste
1 cup grated Cheddar or American cheese
1 can cream of celery soup
paprika

Place half of the ham slices in the crockpot or slow cooker, layer with half the potatoes and half the onions.  Sprinkle with some salt and freshly ground black pepper.  Top with the grated cheese.  Repeat with the remaining halves.  Spoon the undiluted cream of celery soup over the top.  Sprinkle paprika over all.  Place lid on cooker and cook on low setting 8 to 10 hours or on high approximately 4 hours.

file photo for reference

PORK AND BLACK BEANS WITH RICE

 

1 1/2 lbs boneless pork loin, trimmed of fat and cut into bite-sized cubes

1 tsp ground coriander
1 tsp chili powder
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 medium onion, diced
2 cans (15-oz each) black beans
1 can (14 1/2-oz) diced tomatoes with green chilies
1/4 cup fresh chopped cilantro
3 cup cooked brown rice

In a slow cooker or crockpot, toss together the pork, coriander, chili powder, salt and pepper; stir in the onion, beans, tomatoes and water.  Place lid on cooker and cook on low setting for 6 hours or on high for 4 hours.

Stir in the cilantro.  Using a potato masher or the back of a large plastic or wooden spoon, mash the beans slightly until the mixture thickens. 

To serve, per serving, place rice in a shallow bowl and top with bean mixture.

Yield: 6 servings

This picture is a file photo used as reference only.

CHICKEN AND CORNMEAL DUMPLINGS

4 chicken thighs or breast halves, skinned

4 medium carrots, sliced into coins
2 stalks celery, sliced
2/3 cup frozen corn kernels
1 medium onion, thinly sliced
1 tsp dried rosemary
1/2 tsp freshly ground black pepper
2 cups chicken broth
1 cup milk
2 tbsp flour
cornmeal dumplings (recipe below)

In a large crockpot or slow cooker, combine the carrots, celery, corn, onion, rosemary, and black pepper.  Place the chicken thighs atop the vegetables.  Pour the broth over all.

Place lid on cooker and cook on low-setting 7 to 8 hours or on high setting half that long.

Remove chicken from pot and place on a cutting board.  Turn heat setting to high (if on low).  When chicken is cool enough, remove from the bones; discard bones and chop chicken into large bite-size pieces.  Return chicken to the cooker.

In a small bowl combine the milk and flour, stirring until smooth.  Stir the mixture into the cooker, stirring well until blended.

CORNMEAL DUMPLINGS:
1/2 cup all-purpose flour
1/2 cup cornmeal
1 tsp baking powder
1/4 tsp salt
Combine above ingredients together in a medium bowl.

2 egg whites
2 tbsp milk
2 tbsp canola oil
Combine the above ingredients in a small bowl and add to the flour/cornmeal mixture.  Stir just until moistened.

Drop the dumpling mixture into the hot chicken mixture  by using 2 tablespoons.  Mixture should make 8 dumplings.  Replace lid on cooker and continue to cook on high approximately 25 minutes or until a wooden toothpick inserted into the center of dumplings comes out clean.

Yield: 4 servings of 2 dumplings and about 1 1/2 cups chicken mixture per serving.

Note: This recipe is diabetic friendly in that it has 47 g carbs and 24 g protein per serving, well over the ration of 1/3 as many proteins as carbs that is recommended.

File Photo

SIMPLE RUMP ROAST

 

2 to 3 lb rump roast

2 large or 3 medium russet potatoes

3 carrots
1 large onion
1/2 cup water or beef broth
salt to taste
pepper to taste

Cut potatoes and onions into large chunks.  Quarter the onion.  Place the vegetables on the bottom of the crockpot or slow cooker.  Salt and pepper the beef and place atop the vegetables.  Pour the water or broth over all.  Place lid on cooker and cook on low setting for 10 to 12 hours or on high for 5 to 6 hours until meat is tender.

file photo

BAKED APPLES WITH RAISINS

6-8 medium baking apples, washed and cored

2 to 3 tablespoons raisins
1/4 cup sugar
1 tsp ground cinnamon
2 tbsp butter
1/2 cup water

Mix the raisins (decide amount by the size of the apples) and sugar together; use to fill the center of the apples.  Sprinkle with the cinnamon and dot with the butter.  Place in crockpot or slow cooker; add the water.  Add lid to cooker and cook on low for 8 hours or overnight.

Note: This is a file photo.

SWEET AND SPICY SHORT RIBS

4 lbs meaty beef short ribs

1 onion, chopped
2 garlic cloves, minced
1 tsp ground cinnamon
1 can (8-oz) tomto sauce
1 tbsp + 2 tsp red wine vinegar
1 tbsp + 1 tsp packed brown sugar
1/4 tsp salt
1/4 tsp black pepper

In a mixing bowl combine the onion, garlic, cinnamon, tomato sauce, 1 tablespoon of the vinegar, 1 tablespoon of the brown sugar, the salt and pepper until blended well.

Place the ribs in the crockpot or slow cooker and pour the sauce overall.  Place lid on cooker and cook on low setting for approximately 9 hours.

Remove the ribs to a serving platter.

Skim fat from pot liquid and discard.  Stir the remaining 2 teaspoons of vinegar and 1 teaspoon of brown sugar into the liquid in the pot.  Stir until brown sugar is dissolved.  Pour the sauce over the ribs.

Serving suggestion:  Serve with hot buttered noodles.

Yield: 8 servings

file photo

ROUND STEAK BAKE

2 lbs round steak

4 large potatoes, quartered or halved according to size
2 cans (6-oz each) mushroom (do not drain)
1 pkg dry onion soup mix

Cut the steak into large pieces to fit into the crockpot or slow cooker; place in cooker.  Sprinkle the dry soup mix over the steak.

Place the quartered potatoes evenly over the steak and pour the mushrooms with liquid over the potatoes and steak. 

Place lid on cooker and cook on high 3 to 4 hours or on low 6 to 8 hours until the meat is tender and the potatoes are cooked through.

Yield: 4 to 6 serving

File Photo

EASY BAKED SWEET POTATOES

 

Scrub approximately 12 (or enough to fill your cooker) sweet potatoes.

Place potatoes in the slow cooker or crockpot.  Add 1/4 cup water to pot.
Place lid on cooker and cook on high setting for 1 hour.  Turn heat to low setting and cook for another 6 to 8 hours.  Potatoes should be very tender.

The following is a file photo.

d

EASY BEEF AND MUSHROOMS

 

2 lbs beef stew meat, cut into bite-size pieces

1 envelope dry onion soup mix
1 can (10 1/2-oz) cream of mushroom soup
1 can (4-oz) whole mushrooms, drained
1/2 cup red wine*, optional
*1/2 cup beef broth or water may be substituted

Combine all the ingredients in the slow cooker or crockpot.  Stir together well to mix.  Place lid on cooker and cook on low 8 to 10 hours. 

To serve; serve over hot cooked brown rice or buttered noodles. Garnish with parsley or cilantro, if desired.

File Photo

KIELBASA FRENCH CASSOULET

1 1/2 cups fresh bread crumbs

1 tbsp olive oil

1 lb kielbasa, halved and sliced

1 pkg (12-oz) sweet apple chicken sausage, sliced

1 onion, peeled and chopped

1/2 cup diced carrots

1/2 cup diced celery

3 garlic cloves, peeled and diced 

1 can (14.5-oz) diced tomatoes

1 can (14.5-oz) chicken broth

3 cans (15.5-oz each) navy beans, drained and rinsed

1 bunch Swiss Chard, sliced

In a large skillet, over medium heat, cook the breadcrumbs in olive oil 2 minutes or until toasted, stirring often. Remove from skillet and set aside. You could also wait until the cooking is almost done to do this.

In the same skillet, cook kielbasa and chicken sausage 5 minutes or until browned. Add the onions, carrots, celery and garlic. Cook 2 minutes. Remove the mixture to a slow cooker and add the remaining ingredients (except the breadcrumbs). Cook on low setting for 8 hours. Sprinkle with the toasted bread crumbs when serving.

Yield: 8 servings

Note: This recipe is for reference only. Basically the same but oven baked.

FLORENTINE-STYLE CHICKEN

3 lbs chicken legs or thighs

1/2 cup white whole-wheat flour

1 tbsp olive oil

1 medium onion, peeled and chopped

1 red pepper, seeded and cut into strips

1 medium carrot, peeled and julienned

4 cups broccoli florets

1 cup chicken broth

1 can (15.5-oz) navy beans, drained and rinsed

1 jar (15-oz) prepared low-fat Alfredo sauce

1 bag (9-oz) baby spinach

1/3 cup shredded Swiss Cheese

Season chicken with salt and pepper, if desired. Place flour in a resealable plastic bag. Add 1/3 of the chicken pieces to the bag; close and shake gently to coat chicken. Remove chicken pieces; repeat with the remaining chicken pieces until all are coated.

In a skillet, over medium-high heat, heat olive oil for 30 seconds. Cook chicken in batches 8 minutes or until browned, turning once. Transfer chicken, along with 2 tablespoons of the drippings, to a slow cooker. Add the remaining ingredients, except the spinach and cheese, to the cooker. Cook on low for 8 hours. Stir in the spinach and sprinkle with the cheese. Cover and cook another couple of minutes, until the cheese is melted.

Yield: 8 servings

My version of a 2010 First for women magazine recipe

 

GREAT NORTHERN BAKED BEANS

 

4 slices bacon, chopped

3 cans (15 to 16-oz each) Great Northern Beans
3/4 cup water
1 small onion, chopped
2 garlic cloves, minced
3 tbsp maple syrup
3 tbsp molasses
1/2 tsp salt
1/2 tsp dry mustard
1/8 tsp freshly ground black pepper
1 bay leaf
1/3 cup diced tomatoes

Toss the chopped bacon in a skillet and cook until almost done (do not fry to crispy), stirring occasionally. Drain bacon on paper toweling then place in slow cooker or crockpot.

Add the beans, water, onion, garlic, maple syrup, molasses, salt, dry mustard, pepper, bay leaf, and tomatoes.  Place lid on the cooker and cook on low approximately 8 hours. 

Be sure to remove bay leaf before serving.

File Photo

MEATLESS SPAGHETTI SAUCE WITH SOY CRUMBLES

 

1 large green bell pepper, finely chopped

1 large yellow onion, chopped
3 garlic cloves, minced
2 cans (28-oz each) whole plum tomatoes in puree
1 pkg (12-oz) soy crumbles
2 tbsp balsamic vinegar
1 tsp dried basil
1/2 tsp sugar
1/2 tsp salt
12-oz uncooked spaghetti, broken into halves or thirds
1 cup boiling water
1/4 cup chopped fresh basil
2 tbsp chopped fresh parsley

In the crockpot or slow cooker stir together the bell pepper, onion, garlic, tomatoes with puree, soy crumbles, vinegar, dried basil, sugar, and salt breaking up the tomatoes with a wooden or large plastic spoon.  Place lid on the cooker and cook on high for 2 1/2 hours or on low for 4 hours.

Stir in the spaghetti, boiling water, fresh basil and fresh parsley.  Replace lid and cook for another hour or until the pasta is tender.

Yield: 8 servings

NOTE:  This recipe has 279 calories, 49 g carbs, and 17 g protein per serving putting it in the acceptable carb/protein ratio for diabetics.  Use whole-grain pasta for an even better diabetic dish.

file photo

PIMIENTO CHEESE FONDUE

 

1 pkg* (16-oz) shredded extra-sharp Cheddar cheese

1 pkg (8-oz) cream cheese, softened
1 cup heavy cream
1 jar (7-oz) diced pimiento, drained well
1/4 cup thinly sliced green onions
1/4 tsp ground red pepper

Combine the Cheddar cheese, cream cheese, and heavy cream in a 3 to 4 -quart slow cooker or crockpot.  Place the lid on the cooker and cook on low setting for 1 hour.  Remove lid and stir the mixture to combine.  Replace the lid and continue cooking for 30 more minutes. 

Add the pimiento, onions and red pepper to the cheese mixture stirring to blend.  Replace the lid and and continue cooking for another 30 minutes or until the mixture is hot through. 

Serve the fondue with fresh vegetables, tortilla chips, or lightly toasted French or Italian bread cubes.

Yield: 4 cups of fondue

file photo

BLACK BEAN SALSA DIP

2 cans (15 1/2-oz each) low-sodium black beans, rinsed and drained
1 cup salsa (your favorite brand)
1 tsp ground cumin
1 garlic clove, finely chopped
1 lime, juiced and rind grated
1/4 cup chopped fresh cilantro
1/4 cup sliced green onions
24 celery sticks
tortilla chips for serving, if desired.

Combine the beans, salsa, cumin, and garlic in a slow cooker or crock-pot. Cover and cook until the beans are hot, 2 to 4 hours on low or half that time on high.

At the end of the cooking time, stir the lime juice and grated peel into the cooker. Using a large spoon or even a potato masher, coarsely mash the bean mixture. Stir in the cilantro and green onions.

Serve warm with the celery sticks and/or tortilla chips, if desired.

file photo

BEEF WITH CARROTS AND CABBAGE

1 1/2 lbs boneless beef chuck pot roast

1/2 tsp oregano
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp freshly ground black pepper
1 1/2 tbsp canola oil
6 medium carrots, cut into 2 to 2 1/2-inch pieces
4 garlic cloves, minced
2/3 cup low-sodium beef broth
4 cups coarse shredded cabbage

Trim the fat from the beef. Combine the oregano, cumin, paprika, pepper and half the salt in a small bowl; sprinkle over the beef and gently rub in.

Heat the canola oil in a large skillet and brown the meat over medium heat.

While meat browns, combine the carrots and garlic in the slow cooker and pour the broth over all. Top with the browned meat.

Cover the cooker and cook on low setting for 7 to 8 hours or 4 hours on high setting. At the end of this cooking time, be sure to have setting on high, add cabbage and replace cover. Cook for 30 minutes until cabbage is tender.

Note: This dish is okay for most diabetics, too.

 

MEAT LOAF WITH POTATOES

 

1 1/2 lbs ground beef

1 egg, beaten
1/4 cup milk
1 1/2 tsp salt
2 slices bread, crumbled
1/2 small onion, chopped
2 tbsp chopped green bell pepper
2 tbsp chopped celery
4-6 medium to large potatoes, quartered
1 to 2 tbsp butter, melted (enough to coat potatoes)
ketchup
2 or 3 bell pepper rings for garnish, if desired

Mix the egg, milk, salt, and bread crumbs; allow to soften.  Thoroughly combine the mixture ground beef, bell pepper, and onion.  Shape into a loaf and place in slow cooker or crockpot.   Melt the butter and toss potatoes to coat.  Arrange the potatoes around the meatloaf.  Top the meatloaf with ketchup and two or three bell pepper rings, if desired.  Cover and cook on high from 45 minutes to an hour.  Turn heat setting to low and cook approximately 8 hours.

File Photo

EASY PORK ROAST WITH APPLES

 

1 (approx 2 1/2 to 3-lb) pork loin boneless roast

1/2 tsp dried sage
3 garlic cloves, minced
1 tsp salt
1/2 tsp freshly grated black pepper
1 jar (12-oz) pork gravy
4 Gala (or your choice of cooking apple) apples

In a cup mix the sage, garlic, salt and pepper together to make a rub.  Rub over the surface of the roast.

Pour the gravy over the bottom of the cooker.  Core and coarsely chop 2 of the apples but do not peel.  Stir chopped apples into the gravy.

Place the pork over the apple/gravy mixture.  Place lid on cooker and cook on the low setting 5 to 7 hours.

Core the remaining two apples and cut each unpeeled apple into 8 wedges; add to the cooker, around the pork, for the last hour of the cooking time.

Remove the pork along with the apple wedges and let stand.  Remove the apple pieces from the gravy, using a slotted spoon, place in food processor and puree.  Add a cup of the cooking liquid to the apple puree and warm the mixture.

Slice the pork and serve with the apple wedges and gravy.

Yield: 8 servings

 File Photo

SOUTHERN BLACK-EYED PEAS

 

1 lb dried black-eyed peas (soak overnight covered in water)

4 cups water
2 tsp salt
1/4 tsp freshly ground black pepper
1 large yellow onion, chopped
2 stalks celery, chopped
2 ham hocks

Drain the soaked black-eyed peas and place in the crockpot or slow cooker.  Top the beans with the ham hocks.  Cover with the water and add the salt, pepper, onion, and celery.  Place the lid on the cooker and cook on high 1 to 2 hours then lower heat to low and cook for 8 hours.

NOTE: DelicIous served with hot rice (brown is healthier) and cornbread.

file photo.

MEXICAN BEEF STEW

1 to 1 1/2 lb round steak, fat removed and cut into cubes

2 tsp canola oil
1/4 tsp salt
1 tsp cumin
1 1/2 tbsp chili powder
1 1/2 cups beef broth
1 can (approx 1 lb) hominy
1 can 14.5-oz) Mexican-style diced tomatoes
2 large carrots, sliced into 1/2-inch rounds
1 large red or green bell pepper, diced
1 yellow onion, chopped
3 garlic cloves, minced
1/4 cup water

In a medium bowl combine the salt, cumin, and chili powder.  Add the cubed beef to the mixture and toss to coat.

Heat the canola oil in a large skillet over medium-high heat; add the beef cubes and cook, turning to cook both sides, until lightly browned.  Remove meat from the skillet to a slow cooker or crockpot.

Add the beef broth to the skillet; bring to a boil at medium heat, scraping browned bits from the skillet.  Pour the broth into the cooker over the beef.  Stir the hominy, tomatoes, bell pepper, carrots, onion, garlic, and water into the cooker.  Cover the cooker and cook 4 to 6 hours on high or 8-12 hours on low until the beef is tender.  

File photo of a very similar recipe.

LENTIL-HAM SOUP

 

1 lb dry lentils

1 1/2 cups chopped carrots
1 cup chopped onion
1 cup sliced celery
1/4 cup snipped fresh parsley
1 tsp salt
1/4 tsp dried marjoram, crushed
1/8 tsp black pepper
1 bay leaf
1 lb cooked diced ham or a large meaty ham bone
7 cups water

Put the lentils in a slow cooker or crock pot. Add the carrots, onion, celery, and parsley. Stir in the salt, pepper, marjoram, and bay leaf. Place the ham or ham bone over the vegetables. Add 7 cups water. Place the lid on the cooker and cook on low setting for 9 to 11 hours.

If using a ham bone, remove from the soup. Remove any ham from the bone and return meat to the soup. Remove the bay leaf before serving.

Makes 8 to 10 servings.

file photo